Legs

Leg Extension

A simple yet effective exercise for isolating the quadriceps.

An isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.

Body Part: Legs
Level: Beginner
,
Intermediate
Muscles: Quads
Modality: Isolation
Direction: Push
Equipment: Leg extension machine
Goal: Hypertrophy
,
Endurance

How to do:

1. Adjust the leg extension machine so that your knees are aligned with the pivot point. 2. Sit on the machine with your back against the pad and place your feet under the padded bar. 3. Grasp the handles on the sides for support. 4. Slowly extend your legs until they are fully straightened. 5. Lower the weight back down in a controlled motion. 6. Repeat for 10-15 reps per set. 7. Perform 3-4 sets.

Tips:

- Avoid locking your knees at the top of the movement. - Keep your back pressed against the pad. - Focus on a controlled motion to maximize quadriceps engagement. - Adjust the machine to ensure proper knee alignment.